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7-Day Meal Plan- Workout Plan

This Workout Plan is for 4 Days.

Most of my followers workout from home so this is a home workout using no equipment.

If you want more detailed workouts and ones using equipment, get them here:  MMF Monthly Workouts

Make sure to PRINT this as it will only be up for 48 hours.

Monday:

  • 30 Jump Squats
  • 30 Alternating Walking Lunges
  • 30 Pushups with Knee Flexions
  • 30 Paper Plate Fly's

Rest 60 seconds & Repeat 2 more times.

  • 30 Single Leg Hip Extensions, 1 Foot up
  • 30 Single Leg Paper Plate Curls
  • 30 Up Up Down Downs
  • 30 Arm Raises

Rest 60 seconds & Repat 2 more times.

  • 30 Dips
  • 30 Close Grip Pushups

Rest 60 seconds & repeat 2 more times.

Wednesday:

  • 30 split jumps
  • 30 Single Leg Squats
  • 30 Pushups Feet Up
  • 30 Paper Plate Fly's

Rest 60 Seconds and repeat 2 more times

  • 30 Single Leg Hip Extensions on Heels
  • 30 Single Leg Reaches
  • 30 Shoulder Pushups
  • 30 Arm Raises and Rotations

Rest 60 Seconds and repeat 2 more times

  • 30 Dips
  • 30 Reverse Plank Walk

Rest 60 seconds and repeat 2 more times

Tuesday:

Cardio & Core
4 Sets w minimal rest

· 60 Seconds Mountain Climbers
· 60 Seconds Plank
· 60 Seconds Burpees
· 60 Seconds Reverse Crunches
· 60 Seconds Jumping Jacks

Thursday:

Cardio & Core
4 sets w minimal rest

· 60 Seconds Burpees
· 60 Seconds Spidermans
· 60 Seconds Mountain Climbers with feet together
· 60 Seconds Side Plank w hip lifts 30 s per side
· 60 seconds shuttle runs


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Posted on Thu, June 12, 2014 by Michelle Diaz

5 comments (Add your own)

1. Lori fink wrote:
I never got the 7 day meal plan

Thu, June 12, 2014 @ 10:17 AM

2. arnona wrote:
never got the 7 days plan

Thu, June 12, 2014 @ 4:43 PM

3. Jana Campbell wrote:
I never got the meal plan. :(

Thu, June 12, 2014 @ 9:25 PM

4. Jana Campbell wrote:
I never got the meal plan either

Thu, June 12, 2014 @ 9:26 PM

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